Primary
Hamstrings
Secondary
Glutes, Lower Back
Equipment
Bodyweight
Difficulty
Beginner
Type
Hinge
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The bodyweight good morning uses no equipment to train the hip hinge pattern, making it perfect for warm-ups, beginners learning to hinge, and training anywhere. You place your hands behind your head or across your chest and bow forward by pushing your hips back. This teaches the fundamental hip hinge pattern without load.
When to use it
Use for warm-ups or no equipment training.
Who it's for
Beginners learning hip hinge pattern.
Push your hips back as you bow forward—this is a hip hinge, not a back bend. Keep your spine neutral and feel the stretch in your hamstrings at the bottom. Only go as deep as your hamstring flexibility allows while maintaining good form.
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Stand with feet shoulder-width apart.
Place hands behind head or across chest.
Push hips back maintaining straight spine.
Lower torso until parallel or as far possible.
Feel stretch in hamstrings at bottom.
Drive hips forward to return standing.
Great for learning hip hinge pattern.
No equipment needed for anywhere training.
Focus on hinging at hips not waist.
Program bodyweight good mornings as warm-up before heavy hip hinges, for beginners learning the pattern, or for high-rep posterior chain work without equipment. Use them for 15-20 reps. They pair well with any loaded hip hinge as preparation.
Rounding the lower back forward.
A compromised back position during the Bodyweight Good Morning puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Bending knees excessively during movement.
Letting your knees collapse inward during the Bodyweight Good Morning puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Not achieving adequate hip hinge depth.
Losing hip position during the Bodyweight Good Morning shifts the loading pattern away from your Hamstrings and can compress your lower back. Stay planted and let your Hamstrings do the work.
Beginners learning hip hinge pattern.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 15-20 reps. Rest 45 seconds.
MySetPlan places Bodyweight Good Morning inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
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Bodyweight Good Morning
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Frequently Asked Questions About the Bodyweight Good Morning
The Bodyweight Good Morning primarily targets the Hamstrings, Erector spinae, making it an effective exercise for hamstrings development. Secondary muscles worked during the Bodyweight Good Morning include Gluteus maximus, providing additional training stimulus. Stabilizer muscles engaged include Core.
Yes, the Bodyweight Good Morning is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Beginners learning hip hinge pattern. Start with lighter weights to master proper form before progressing.
For the Bodyweight Good Morning, the recommended approach depends on your goals. 3 sets of 15-20 reps. Rest 45 seconds. For strength, use 12-15 reps. For muscle growth, perform 15-20 reps. For endurance, complete 20-30 reps.
Yes, the Bodyweight Good Morning can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting hamstrings.
Good alternatives to the Bodyweight Good Morning include: Good Morning, Banded Good Morning, Romanian Deadlift. These exercises target similar muscle groups as the Bodyweight Good Morning and can be used as substitutes based on your equipment availability, gym setup, or training preferences.